Low-Calorie Braai Tips: How to Enjoy Without Gaining Weight

Braais are an integral part of South African culture - a time to relax, socialise and share delicious food. The good news is that braaing can actually be a relatively healthy cooking method, since it doesn’t require added oils or battering.

That being said, it’s easy for a braai to become calorie-dense depending on the type of meat and sides chosen to accompany the meal.

The key to enjoying a braai, without compromising on your health goals, lies in mindful choices. Therefore, here are some tips to help keep your braai light whilst remaining just as satisfying:

Choose Leaner Cuts Of Meat

• Opt for leaner proteins like chicken breasts (skin removed), fillet steak, pork medallions or fish.

• Choose game meats such as ostrich or venison sausages instead of traditional pork or beef boerewors which are higher in fat.

• Trim visible fat off steaks and chops and remove chicken skin after braaing to retain moisture during cooking but reduce overall fat intake.

• Avoid pre-marinated cuts of meat as these could be higher in fat. Rather try prepare a lower-calorie homemade marinade.

Lighten Up Your Sides

Sides can make or break the healthiness of a braai meal. Skip the heavy potato bakes, creamy salads, and sugary sauces. Instead, focus on fibre-rich and colourful additions - vegetables are perfect:

• Coleslaw with a twist: Use low-fat plain yoghurt instead of mayonnaise or mix in some lite mayonnaise for creaminess without all the calories.

• Fresh green salad: Add cucumber, tomatoes, mixed greens and peppers, then top with balsamic vinegar, lemon juice, or a herb-based vinaigrette.

• Oven-roasted or foil-wrapped vegetables: Think carrots, baby marrows, butternut and peppers – roasted with herbs and minimal-to-no oil.

• Braaied mielies (corn-on-the-cob): Grill them with a dash of paprika / pepper and lemon juice instead of butter.

• Fruit & vegetable kebabs: Combine pineapple, mushrooms, cherry tomatoes and peppers.

• Large mushrooms: Cooked with some garlic; herbs and spices. Braais don’t have to derail your healthy eating goals - with just a few tweaks, you can enjoy the full experience of a traditional South African braai.

Smarter Snack & Beverage Choices

Braais often include snacks and beverages before the main meal – and this is where calories can add up quickly. Try these lighter options that still keep you satisfied:

• Sliced biltong

• Raw veggie sticks with hummus or low-fat dip

• Sliced fruit

• Air-popped popcorn or Trigz

• Homemade salsa with wholegrain crackers or cucumber rounds

• Limit alcohol intake: Choose lighter drinks like wine spritzers or lite beer/cider. Alternate each alcoholic drink with water or sparkling water.

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